Whether you love milk and dairy products or can’t stand the thought of them, getting calcium in your diet is essential for healthy bones and osteoporosis prevention. Doctors recommend that adults between 19 and 50 years of age get 1,000 mg per day, while women between 51 and 70 should get 1,200 mg. Do you think you’re getting enough of this important nutrient in your diet? Just to be sure, here’s a list of seven ways you can incorporate a healthier dose of calcium into your meals, even if you’re lactose intolerant. Read on for some healthy (and tasty!) alternatives.
7 Ways to Get More Calcium Without Milk
- Dairy: You probably already know that, aside from milk, dairy products such as yogurt and cheese are high in calcium content. If you are able to tolerate dairy products, adding one of these snacks to your daily intake can do some real good.
- Fish: Adding sardines and salmon to your diet will also increase your calcium intake. Salmon is also high in vitamin D.
- Beans: Soybeans and white beans are high in calcium and make great salad toppers. Beans are also a great way to make a meal more hearty and satisfying.
- Vegetables: If you’re a salad lover, you’re in luck because spinach, broccoli, kale, and okra all make for fantastic high-calcium options. If you’re not such a fan of salads, try adding some of these to a sandwich or as a side dish to lunch or dinner.
- Nuts: Almonds and Brazil nuts contain high volumes of calcium and make great, healthy snack options if you’re trying to fill up while watching your weight.
- Oatmeal: Have a cup of warm oatmeal for breakfast for an easy serving of calcium (about 100 to 150 mg, depending on the serving).
- Calcium-fortified: It’s easy to find calcium-fortified foods that make it easy to consume the nutrient without having to change much of your regular eating habits. Almond milk, soy milk, orange juice, cranberry juice and certain breakfast cereals all make great calcium-fortified alternatives.
